- 1). Brainstorm reasons to quit. Write them down, and put the list where you would normally keep your cigarettes. You may quit smoking for your kids, to feel better physically, to save money, to lower your chances of getting cancer, to have more energy, to live longer, to not smell like cigarettes, etc. Finding a reason to stay motivated is very important. This will keep you going during the cravings and moments of weakness and will serve as a reminder of why you wanted to quit in the first place.
- 2). Choose a day to quit. Simply write down, "I'm going to quit smoking on_____, and my reward for reaching this goal is ________." After that, promise yourself that you are going to quit on that day. The reward will give you something extra to work toward, such as a new outfit, a mini vacation, a special outing, a treat you have been wanting but never got around to getting, or whatever you think is worth working hard toward.
- 3). Tell your family and friends your intention to quit. They can offer support and motivation during this difficult time. Having them be proactive in this process will be helpful. It also lets them know that any changes in mood or behavior they see in you are explained and to be patient and understanding with you.
- 4). Get rid of any tobacco products from your surroundings. Look around your home, workplace and car. This will lower your temptation level dramatically. Also, let other people know that they can't smoke in your house.
- 5). Write down the times of day or situations that you anticipate will be a challenge, such as in the morning with coffee, during your morning commute, at lunch breaks, after work, etc., and avoid these situations. Avoid drinking alcohol while you are quitting, stay away from your normal smoking spot, tell people not to smoke around you, or find something fun to do during your normal smoke break. By breaking these triggering situations, you will help break the habitual behavior of smoking.
- 6). Implement your quit date. Anticipate that it may be difficult for a little while, but also remember that it is something that you can do. Don't forget to remind your family about the date, and ask for extra support on that day. Distractions are quite helpful.
- 7). Close your eyes and envision your reward for fulfilling your goal every time you think you are going to slip. Take deep breathes, doodle, chew gum, suck on some candy, pull out your list of reasons to quit, look at a family picture, or go somewhere that you can't smoke when you feel a craving setting in. The actual craving will last for only a few minutes.
- 8). Don't give up if you slip. Remember that this is a difficult challenge for many, and no one is perfect, but it is worth the extra effort to keep going. Just set another quit date and start again.
- 9). Stay positive. This is a challenging thing you are trying to accomplish. The cravings, physical changes and mood swings all pass within a short period of time. Usually the worst part is the mental addiction. Just keep reminding yourself of why you want to quit every time you think of slipping. There is a reason you want to quit, and it is worth fighting for.
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